A.M. Waited and waited this morning until the sun had crept over the ridge and threw its warmth into the valley. So the run started at the disgracefully late time of 10am but it was so wonderful to be in the sun. Had a tempo run planned at about 15k race pace, an out and back down the cycle path that follows a stream down the valley. An easy warm up 5k in 23:57, then the work began. The first 5k went by in 19:55, I felt good and hit the turnaround, then had to work harder to maintain an even pace as coming back was a gentle uphill gradient. The 2nd 5k was in 19:58 but involved a hard last 800m to get under the 40 min mark. My mind trick is to chant tempo, tempo, tempo, over and over whenever I feel the pace waning. I eased up to begin the last easy 5k, and started coughing and feeling a little sick. I stopped and had a drink from my water bottle, and finished the last 5k in a comfortable 23:24. I'm pleased with this workout, I find it hard to psych myself up outside of a race on my own and I was a little apprehensive before the start. My wife says I've got a grin on my face like the Cheshire Cat. Had no pains until I stopped at the end, then immediately slight pain just under my left knee cap on the left hand side. Time for last minute Xmas shopping now......perhaps I should have stayed out longer. Total 20k in 1:27:14. av pace 4:22/k or 7:01/mi with an embedded 10k tempo run in 39:53, av pace 3:59/k, 6:25/mi. | 